Band Squat with Single Arm Row
Perform a squat while holding a resistance band in one hand. As you rise from the squat, pull the band towards your torso in a rowing motion.
- Stand with feet shoulder-width apart, holding the band in one hand.
- Lower into a squat, keeping your back straight and chest up.
- As you stand up, pull the band towards your body, engaging your back muscles.
- Repeat for the desired number of repetitions, then switch arms.
How to perform the Band Squat with Single Arm Row
- Set up. Set up in a stable, balanced starting position appropriate for the Band Squat with Single Arm Row using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Variations of Band Squat with Single Arm Row
Related exercises
Alternate Biceps Curl (with band)
Perform the alternate biceps curl using a resistance band to effectively target your biceps.Stand with your feet shou…
Band 45 degrees Biceps Curl
The Band 45 Degrees Biceps Curl targets your biceps while providing resistance through the band.Stand with your feet …
Band Alternate Incline Chest Press with Twist
Perform the Band Alternate Incline Chest Press with Twist to target your chest and core muscles effectively.Secure a …
Band Alternate Lat Pulldown with Twist
Perform the Band Alternate Lat Pulldown with Twist to engage your back and core muscles effectively.Attach a resistan…
Band Alternate Low Chest Fly
Perform the Band Alternate Low Chest Fly to target your chest muscles effectively.Attach a resistance band to a stabl…
Band Alternate Low Row wtih Twist
Stand with your feet shoulder-width apart, holding a resistance band with both hands. Start with the band extended in…
Band Alternating Biceps Curl
Step 1: Stand with your feet shoulder-width apart, holding a resistance band in both hands with an underhand grip. Ke…
Band Alternating V-Up
Lie flat on your back with your legs extended. Place a resistance band around your feet. Raise one leg off the ground…